Need diet and routine!

[Jonathan7]

Hey guys, i need some help. Do not want to be someone who goes at this the complete wrong way. Hopefully you can help me out. I am about 5'9 and way about 150-155lbs. I want to gain mass, build muscle, and strength. Just wanted to know first off what diet i should be following and what workout routine i should be on. I heard trying to build mass is 3 sets but only 5-8 reps. I have trying to read and do my homework but there are so many ways out there. I know the people on here are the ones doing the work out and routines and know what works the best. I appreciate all your help.
Thanks,
Jonathan

 

[Gman27]

im also in your position, 6 foot 160lbs tryin to put on some mass. Iv been doin a lot of homework myself and almost every where i look it tells you to eat eat eat! you can go online and find a calorie in-take calculator to see how much you need daily to gain weight. I was around 3500 a day. Add lots of protein and carbs in this diet (consisting of lean meats, veggies, eggs, PB-J, nuts, protein shakes, whole grains, etc.) and eat often, 5 to 6 meals a day. 3 main meals and snacks in between, usually every 3 hours you'll be eating something. Follow your diet up with hard workouts everyother day consisting of low reps 4-8 and yes you do want to do squats or deadlifts... studies show it builds more testosterone and plus its an over-all good lift. Do not over-work yourself, be patient. when you do work out, have a lot of intensity and continue adding weight to your lifts, it will push you. Lift for strength and mass will come.